Healthy Eating Food Tips For 2011

Sardines are a low calorie, low mercury fish that are not only a great source of omega-3 fatty acids and B12, but also happen to provide a mega dose of calcium as well. Just one tin of sardines has 370 mg calcium (obtained through the bones, which can be easily eaten). They are a great source of protein and can be added to pastas, salads or even eaten on whole grain crackers. Remember to always read the nutritional label, some brands are lower in sodium than others.
Although chia seeds have been around for thousands of years, they are only now becoming main stream in United States grocery stores. Chia seeds are a great source of protein, fiber, antioxidants and ALA omega-3s, so adding them to smoothies, muffins and salads provides a great nutrient boost. Chia also has a culinary advantage. When the seeds are soaked, they form into a gel-like substance that be used to thicken and create moisture in many recipes. Expect to see a lot more chia in 2011!
Adding jicama to your diet is a wonderful way to get more fiber and vitamin C. It also contains the prebiotic inulin which stimulates the growth of good bacteria in the gut. Jicama does not elevate blood sugar as much as potatoes do and therefore, may be helpful in the management of diabetes.
Prunes are a good source of potassium; a mineral that many Americans are missing in their diets. Potassium is needed for proper cell function and may have a role in reducing blood sugar. Prunes are also a great addition to the diet if you’re experiencing constipation after too much holiday fun. They can be eaten as a snack before workouts, or on top of your cereal in the morning.
Barley contains beta glucan, a soluble fiber that may help to reduce lousy LDL cholesterol. The fiber in barley helps to keep you fuller, longer which is great if one of your New Year’s resolutions is to lose weight. Use barley in soups to add thickness and extra fiber or eat it in place of oatmeal in the morning with dried cherries and almonds.
Sweet and delicious, one study found that the compounds found in cherries may help guard against brain cell damage. Some studies even indicate that cherries may help to reduce painful inflammation in individuals suffering from arthritis as well. Next time you’re looking for something sweet after dinner, choose cherries!
I asked one of my clients to substitute her potato chips for roasted beet “chips” and the results were amazing. Not only did she lose weight by eliminating her nightly fatty-fix, but she also began appreciating and adding more vegetables to her diet. Beets contain nitrates, which convert to nitrites and nitric oxide in the body. One study found that this component in beet juice helped in lowering blood pressure in individuals. Adding beets to your diet may truly help in keeping this doctor away this year
Satisfying and wonderful in smoothies or on top of spinach, mango’s are rich in vitamin E. Two recent studies found that individuals who consume foods rich in vitamin E may help to lower their risk for Alzheimer’s and dementia.
Yogurt is a great addition to anyone’s diet. Its live active cultures help to maintain good digestive health, it provides calcium, B vitamins and magnesium and low fat versions of yogurt are great for weight conscious snackers. In addition to this, yogurt consumption has been linked to decreased blood pressure, decreased incidence of yeast infections and strengthening of the immune system.
Although this fabulous grain may sounds foreign to many individuals, freekeh has been used in middle eastern cuisine for years and has now has been popping up in menu’s throughout the country. Freekeh is low in carbohydrate and high in carotenoids, lutein and zeaxanthin which may help in protecting your vision. Using freekeh in your recipes as a substitute for white rice will significantly increase your fiber intake.
Similar in taste and texture to a turnip, rutabagas are rich in luteolin, a powerful flavanoid found in celery, carrots and olive oil. One study found that luteolin may help in calming overactive immune cells, thus preventing them from releasing inflammatory compounds.

Healthy Eating: 11 Foods To Add To Your Diet In 2011 by Kristin Kirkpatrick, M.S., R.D., L.D.


Daniel Fast Recipes For 2013

Looking for the best location catering / film catering in the Palmdale Lancaster area? Call Jeri’s Catering Services at 661.816.2902


21 Day Daniel Fast


Vegetable Rice Casserole4 cups cooked brown rice
1 block of tofu (10 oz)
1 large onion
2 medium carrots
2 stalks celery
1 green pepper
2 medium zucchini
6 ounces mushrooms
3 cloves garlic, pressed
1 teaspoon ground cumin
1 teaspoon salt
1 cup mushroom broth, vegetable stock or water
pepper to taste
fresh herbs; parsley or cilantro, thyme for garnishBegin by making 4 cups of cooked brown rice (usually 1-1/3 cups raw) according to directions on the package.
Rinse tofu and leave in a dish to drain while preparing the vegetables.
Chop the onions, carrots, celery, green pepper and zucchini into pieces that are roughly 1/2 inch square. Quarter the mushrooms if they are small and cut them into sixths or eights if they are large
Saute onions in water over medium heat until they are glassy
Add the garlic, cumin, salt and pepper. Stir until blended and cook for 1 minute, then add the carrots, celery and green pepper.
add 1/2 cup of the liquid, cover the pan and braise the vegetables on medium heat until they have begun to soften, about 5 minutes. then add the zucchini and mushrooms and cook another 7 to 10 minutes. the vegetables should be nearly, but not completely cooked.Preheat the oven to 350. Combine the vegetables with the rice. Season with salt and plenty of cayenne or freshly ground black pepper. gently mix in the tofu and put the entire mixture into a casserole  that has been thinly covered with water instead of oil. Add the remaining liquid to moisten. Cover the casserole with foil and bake for 1/2 hour. 
Remove the foil and bake another 15 minutes
Serve garnished with the fresh herbs 
Serves 8


Stuffed Bell Peppers2 cups uncooked Basmati brown rice
1/4 cup chopped carrots
1/4 cup chopped celery
1/4 cup chopped mushrooms
1/4 cup chopped onion
1/4 cup chopped walnuts
salt, pepper, garlic, paprika, herbs to taste
1 tablespoon vegetable powder or bouillon
6 medium green peppers
dash of paprikaWash Basmati brown rice and cook according to directions. Include in the boiling water the vegetable powder and stir in until it’s dissolved.
While cooking add carrots, celery, mushrooms, onion and spices.
When completely cooked add 1/4 cup chopped walnuts and mix inWhile rice mixture is cooking, boil water for green peppers.
Wash green peppers. slice the tops off the peppers and remove their inner membranes and seeds.
Place peppers in boiling water for 5-7 minutes. when tender, but not soft, removeWhen rice mixture is ready, place the peppers upright in a casserole dish with small amount of water covering the bottom. Stuff rice into the peppers. Cover with foil and bake in preheated oven at 350 for about 45 minutes. Remove cover and bake another 15 minutes or until peppers are soft.Sprinkle with paprika, garnish and serve.

Serves 6


Bean and Vegetable Tacos4 corn or whole wheat tortillas
1 cup re fried black beans, warmed
1 avocado,mashed with minced red onion and lime juice to taste
3/4 cup finely shredded lettuce2 green onions, finely chopped
1/2 cup Salsa Verde or Salsa Ranchero or to tasteWrap the 4 tortillas in foil and heat in a moderate oven for about 5 minutes; watch that they don’t overheat and become stiff
While the tortillas are heating; also heat the beans in non-stick pan. When tortillas are ready, fill with beans, avocado, lettuce,onions and salsa. Fold each tortilla in half, garnish and serve

Serves 4


Humus with Tahini3 cups well-cooked garbanzo beans
1 cup garbanzo bean cooking liquid or water
6 to 8 tablespoons fresh lemon juice
3 (large) cloves garlic, pressed
2 teaspoon salt or to taste
1/2 cup tahini or more to taste
1/8 teaspoon cayenne
1/4 cup chopped parsleyIn a food processor (or blender), process the garbanzo beans with 1/2 cup of the bean liquid (keep the other 1/2 in reserve) and the lemon juice. Then add the tahini, garlic and seasonings (except the parsley)
Blend according to your preference
add as much of the reserved cup of liquid as you need to get the consistency you want. Humus needs to be “dippable”
Stir in the chopped parsley
Serve as a dip with raw vegetable sticks or pita bread 


Berry Banana Shakeone
10.5 ounce tofu, drained

1 cup partially thawed frozen strawberries or raspberries, including liquid
1 small ripe banana
1 teaspoon agaveServes 4


Hopping John
4 cups water

2 chicken bouillon cubes
1 cup coarsely chopped onions
1 bay leaf (1 1/2 inches)
1 teaspoon dried thyme leaves, crumbled
1 12 cup uncooked brown rice
1 can (16 ounce) black-eyed peas, rinsed and drained1. In a large saucepan, bring the water, bouillon, onion, bay leaf and thyme to a boil over high heat
2.Stir in the rice. when the liquid boils again, reduce the heat to low. Cover and simmer for 35 to 40 minutes until the rice is almost tender
3. Stir in the black-eyed peas. Cover and simmer for 8 to 10 minutes or until the rice is tender.Serves 4


Meatless Chili
1 cup chopped onion
1 cup chopped green bell pepper
1 tablespoon vegetable oil
1 teaspoon minced fresh garlic
2 cans (16 ounces each) pinto or red kidney beans, drained and rinsed
2 cans (14 1/2 ounces each) stewed tomatoes, un-drained
tomatoes broken up
1 can (8 ounces) tomato sauce
1 can (6 ounces) tomato paste
2/3 cup bulgur
1/2 cup water
1 can (4 ounces) chopped green chilies
1 1/2 tablespoons chili powder
1 teaspoon cumin
1/4 teaspoon crushed hot red pepper flakes
Toppings: chopped onions, and bell peppers1. In a 3-quart microwave safe casserole, combine the onion, green pepper, oil and garlic. Stir to mix. Cover with a lid or vented plastic wrap. Microwave on High for 4 to  5 minutes or until the vegetables are crisp tender.
2. Stir in the remaining ingredients, except the toppings. cover and microwave on High for 25 to 30 minutes, stirring once until the bulgur is tender and the chili is bubbly.
3. Remove the casserole from the microwave. Stir again, cover and let stand on a heatproof surface for 10 minues. Serve the toppings alongside.

Serves 6


Sweet Potato Oven Fries
2 large baking potatoes, peeled and cut into 1/4 inch-thick sticks

1/4 teaspoon salt
1/4 teaspoon ground black pepper1. Place an oven rack in the top of the oven. heat to 450. coat a large wire cake rack with vegetable oil cooking spray and place on a baking sheet
2. Put the potato sticks in a bowl. Toss and spray with cooking spray until lightly coated. Arrange the potatoes in a single layer on the wire rack.
3. Bake for 18 to 20 minutes or until the tops of the potato sticks are golden. Remove from the oven. Turn the potatoes over with a spatula. return to the oven and bake for 5 to 7 minutes more or until golden and crisp. Toss with salt and pepper

Serves 4


1/4 cup olive oil

2 large onions, halved and sliced thin
3 large cloves garlic, sliced thin
1 firm eggplant (about 1 pound) cut into 1-inch cubes (about 5 cups)
1 pound small zucchini, cut in half lengthwise, then cut crosswise into 1/2 inch thick pieces (about 3 1/2 cups)
1 each small red, green and yellow bell peppers, halved, seeded and cut into 1 inch strips (3 cups)
1 1/2 pounds ripe plum tomatoes, quartered lengthwise, seeded and cut into 1 inch chunks (about 3 cups)
1 tablespoon chopped fresh thyme
1 1/2 teaspoons chopped fresh marjoram
1 1/2 teaspoon salt
1/2 teaspoon ground black pepper1. In a large saucepan, heat 1 tablespoon of oil over medium heat. add the onions and garlic. Cover and cook over medium-low heat for 10 minutes, stirring twice until almost tender but not browned
2. Meanwhile, in a large nonstick skillet,heat 2 tablespoons of oil until hot, not smoking. Add the eggplant and cook for 5 minutes, tossing several times until lightly browned. Add the remaining 1 tablespoon oil, the zucchini and the peppers and cook for 5 minutes or until the vegetables are crisp-tender.
3. Add to the onion mixture. Cook uncovered, over medium-low heat for 15 minutes, stirring gently 2 or 3 times.
4 Add the tomatoes, thyme, marjoram, salt and pepper. Cook for 5 minutes or until the vegetables are tender, but still hold their shape.serve hot or at room temperatureServes 6


Black Bean Soup with Salsa
2 1/2 (1 pound) dried black beans, picked over and soaked

2 tablespoons olive oil
1 cups coarsely chopped onions
1 tablespoon minced fresh garlic
1 teaspoon cumin seeds
1/8 teaspoon ground red pepper (cayenne)
3 1/2 cups low-sodium chicken broth
2 cups waterLime Pepper Salsa
1 large red bell pepper, seeded and finely chopped (1 1/2 cups)
1 medium-size onion, finely chopped (1 cup)
4 teaspoons fresh lime juice
1/8 teaspoon salt1 can (16 ounces) whole tomatoes in juice, undrained
1/2 cup uncooked small pasta
1/2 teaspoon salt1. Rinse and drain the soaked beans
2. In a heavy 5-qt pot,heat the oil over medium heat. Add the onions and garlic and cook for 3 to 5 minutes, stirring often or until softened. Stir in the cumin and ground red pepper and cook, stirring often for 30 seconds to release the flavors.
3. add the beans, broth and water. Cover and bring to a boil over high heat. Reduce the heat to low. cover and simmer for 70 to  80 minutes or until the beans are tender.
4. Meanwhile make the lime pepper salsa: In a medium size bowl, mix the bell pepper, onion, lime juice and salt. Cover with plastic wrap and refrigerate until ready to use.
5. Drain the juice from the canned tomatoes into the pot. chop the tomatoes and add along with the past and 1/2 teaspoon salt. Bring to a boil over medium-high heat, stirring occasionally, or until the pasta is tender.
6. Ladle the soup into serving bowls and garnish with a spoonful of salsa.Serves 5



Daniel Fast Introduction Video

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UCF 21 Day Daniel Fast For 2011

United Christian Fellowship in Palmdale, CA is embarking on a corporate 21 Day Daniel Fast. The fast is led by Bishop Edwin Deresnbourg and Pastor Venita Derensbourg and begins on Monday January 3, 2011.

Here are the links to the instructions;

Peace and Blessings
Jerline Wilson

Paella Recipe


1/2 cup dry white wine

1/4 tsp saffron threads, crushed

3 ounces Kielbasa, cut into 1/4-inch-thick slices

1 cup coarsely chopped red bell pepper

1/2 tsp hot paprika

1/4 tsp salt

2 garlic cloves, minced

1 cup uncooked short-grain rice

1 cup fat-free, less sodium chicken broth

1 (8 oz) bottle clam juice

1 cup chopped plum tomato

1/2 cup frozen green peas

1/2 lb medium shrimp, peeled and de-veined


1. Combine wine and saffron threads in a small bowl; let stand 15 minutes

2. Heat a large nonstick skillet over medium-high heat. Add kielbasa; cook 3 minutes, stirring occasionally. remove kielbasa from pan. add onion and pepper to pan; cook 5 minutes, stirring occasionally. Stir in paprika, salt, and garlic; cook 1 minute. Return kielbasa to pan. Add wine mixture, rice, broth and clam juice; bring to a boil. Cover, reduce heat and cook 15 minutes or until most of liquid is absorbed. Stir in tomato and next 2 ingredients. Cover and cook 5 minutes. Serves 4.

Crab Cakes


1 lb. crab meat

1 egg

2 tsp. Worcestershire sauce

1/4 tsp. dry mustard

2 tbsp mayonnaise

1 tsp. lemon juice

1 tbsp mustard

1 tbsp melted butter

1 tsp. parsley flakes

1 tsp. old bay seasoning or 1 tsp. creole seasoning

3 tsp. olive oil or 3 tbsp vegetable oil


Combine all ingredients except crab meat. Fold in crab meat and shape into cakes. Set in refrigerator for 30 minutes

Heat large nonstick skillet over medium heat; add 1 tsp oil, add 4 crab cakes; cook 4 to 5 minutes pers ide or until golden brown. Transfer to serving platter. Keep warm in oven repeat with remaining

Dipping sauce:

Combine 1/4 cup mayonnaise; 1 tbsp mustard and 1/4 tsp hot pepper sauce; 1/4 tsp old bay or creole seasoning in a small bowl; mix well

Serve crab cakes warm with lemon wedges and dipping sauce. Makes 12 crab cakes.

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Viva Vegetable Rice Casserole


4 cups cooked brown rice

1 block of tofu (10 ounces)

1 large onion

2 medium carrots

2 stalks celery

1 green pepper

2 medium zucchini

6 ounces mushrooms

3 cloves garlic, pressed

1 tsp ground cumin

1 tsp salt

1 cup mushroom broth,vegetable stock or water


Begin by making 4 cups of cooked brown rice according to directions on the package. Rinse tofu and leave in a dish to drain while preparing the vegetables. Chop the onion, carrots, celery, green pepper, and zucchini into pieces that are roughly 1/2 inch square. Quarter the mushooms if they are small and cut them into sixths or eighths if thy-are large.

Return toi the tofu and cut into 1/2 inch cubes. Saute onions in water over medium heat until they are glassy

Add the garlic, cumin, salt, and pepper. Stir until blended and cook for 1 minute, then add the carrots, celery sand green pepper.

Add 1/2 cup of the liquid, cover the pan and braise the vegetables on medium heat until they have begun to soften, about 5 minutes. then add the zucchini and mushrooms and cook another 7 to 10 minutes. The vegetables should be nearly, but not completely cooked. If the pan goes dry while they are cooking, add a little more liquid,

Preheat the oven to 350 degrees F. Combine the vegetables with the rice. Season with salt and plenty of cayenne pepper or freshly ground black pepper (or to taste). Gently mix in the tofu and put the entire mixture into a casserole that has been thinly covered with water instead of oil. Add the remaining liquid to moisten. Cover the casserole with foil and bake for 1/2 hour. Remove the foil and bake for another 15 minutes. Serve garnished with fresh herbs.

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Albondigas Soup

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For the Meatballs: In a large bowl mix 1/4 cup olive oil, 8 cloves garlic,
1 bunch cilantro (leaves only) 1 teaspoon salt and 1 teaspoon black
pepper. In a second bowl, mix 1 lb. ground turkey, 1 beaten egg.
Add the two bowls together. Add 2/3 cup bread crumbs and mix until combined. Roll into walnut-sized meatballs and place on tray in the refrigerator.

For the Soup: Heat 2 tablespoons of vegetable oil in a large stockpot over high heat. Saute 1 onion (diced), 4 carrots (peeled and diced) and 2 chayote  (washed and diced) with 2 teaspoons salt and 1/2 teaspoon pepper for 2 to 4 minutes. Add 1 or 2 jalapenos (stemmed, seeded and julienned) and 3 Roma tomatoes (seeded and diced) and cook, stirring frequently, until the vegetables are limp, about 3 minutes longer. Pour in 2 1/2 quarts chicken stock. Bring to a boil, reduce to a simmer and cook, uncovered,  15 minutes.

Meanwhile, heat 1/4 cup vegetable oil in a medium skillet over medium heat until nearly smoking. Add the chilled meatballs in batches, shaking the pan to prevent sticking and brown on all sides. Transfer with a slotted spoon to paper towels to drain. When all the meatballs are browned, transfer to the simmering stock and cook an additional 5 to 10 minutes. Serves 6

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Spanish Style Vegetable Casserole


1   tbsp. olive oil

1   medium-size yellow onion, chopped

1   clove garlic, minced

1   medium-size tomato, cored and chopped

1   medium=size sweet red or green pepper, cored, seeded and chopped

1   small all-purpose potato, peeled and diced

1/2   tsp paprika

1/4   tsp cayenne pepper

1   cup brown rice

2   cups vegetable broth

1   medium-size zucchini (about 1/2 pound) quartered lengthwise and cut into 3-inch pieces

2   medium-size carrots, peeled, halved lengthwise and cut into 3-inch pieces

2   cups fresh or frozen peas


1.  In a large heavy saucepan, heat the olive oil over moderate heat for 1 minute. Add the onion and garlic and cook, stirring for 1 minute. Mix in the tomato and red pepper and cook another 3 minutes.Add the potato, paprika and cayenne pepper and cook 2 minutes longer

2.  Stir in the rice and vegetable broth and bring to a boil; adjust the heat so that the mixture bubbles gently. Cover and simmer for 15 minutes or until most of the liquid is absorbed. Stir in the zucchini, carrots and peas. Cover again and cook for 10 minutes.

3.  To serve, spoon the mixture into a large heated platter. serves 4

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Veggie Black Bean Soup


1/2   small onion, chopped

1/2   cup chipped carrots

1/2   cup chopped celery

1   clove garlic, minced

1/8   tsp. freshly ground pepper

1   tsp. cumin

2   cups vegetable broth

2   cups fresh baby spinach

1   (14 1/2-oz) can crushed tomatoes

1/3   cup low-salt black beans, rinsed and drained

1   tbsp. chopped fresh thyme (optional)


1.  Coat large Dutch oven with nonstick cooking spray. Heat over medium heat. Add onion, carrots, celery, garlic,  cumin and pepper; cook 5 to 7 minutes or until vegetables are tender

2.  Add broth, spinach, tomatoes, and black beans; bring to boiling. Cover, reduce heat and simmer 10 minutes. Serve topped with fresh thyme, if desired

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Vegetarian Meat Loaf


2 1/2   cups cooked brown rice

1   envelope dry onion soup mix

2   stalks celery, chopped

1/2   cup coarsely, chopped walnuts

1/2   cup water

1   teaspoon Italian seasoning

3/4   cup bread crumbs

1/2   cup chopped green pepper

2   tablespoon chopped fresh parsley


Preheat oven to 350 degrees

In large bowl, mix together all ingredients; Place the mixture into a loaf pan (9x5x3) and bake for 45-50 minutes. Allow loaf to stand for a few minutes.

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

Super Bowl Party Recipes

Super Bowl Party Menu – Easy Healthy Eating Recipes

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Hummus Dip with Fresh Vegetables & Pita Chips 
Dried fruit & Nut Granola
Not-Cho Cheese Sauce over Tortilla Chips

Main Dish
Lettuce Wrap
Vegetarian Pita Sandwiches
Tofu Meat Balls with Sweet & Sour Sauce

Fresh Fruit Tray

Raw Vegan Pecan Squares
Raw Chocolate Chip Cookies

Non-alcoholic Wine Coolers & Mojitos

Not-Cho Cheese Sauce
In a blender add 4 small tomatoes, chopped; 3 avocados, sliced; 1 red chili pepper; 1/2 red bell pepper; 1 tsp of taco seasoning; salt & pepper to taste. Blend in blender until smooth and light; pour over tortilla chips

Lettuce Wrap
2 ripe avocados; 3 tomatoes, diced; 1/2 jalapeno, diced; 2 tsp. yellow onion, diced; 3 cloves of fresh garlic, minced; 1/4 cup fresh cilantro, chopped; 2 tsp. lime juice; 6-8 large romaine lettuce leaves

Mash the avocados; Add remaining ingredients and stir; Spread 2 – 3 tablespoons of mixture onto leaves and wrap. Serve with black beans and sliced mangoes

Wine Cooler
12 ounces each of cranberry juice,  orange juice and pineapple juice. Pour into a 3 quart pitcher.  For 1 serving add 1/3 cup of soda water and 1/3 cup of juices. Serve over ice in a tall glass. Garnish with pineapple chunks.

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county

The 11 Best Foods You Aren’t Eating

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.  How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.  How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes. How to eat it: Chop and saute in olive oil.

4. Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.

5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it.

6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked.

7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad.

8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.  How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties. How to eat: Mix with scrambled eggs or in any vegetable dish.

10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little butter, cinnamon and nutmeg.

Read the entire article

21 Day “Daniel Diet” Recipes

United Christian Fellowship Church in Palmdale, CA is engaging in a corporate 21 Day “Daniel Diet”.  By preparing our minds and bodies, we “Expect To Win. The following recipes follow the guidelines set by our Bishop, Kalem Kengaa.

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Foods to Avoid

Pasta dishes with cheese or cream sauce

Croissants, Bagels, all breads

Pastries, Doughnuts

Ice Cream, All dairy products

French Fries

High Fat Cheese


White Potatoes

Vegetables cooked in butter, cheese or cream sauces

Canned Fruit, Fruit Pies



Whole Milk, Butter, Eggs, Stick Margarine

Pork, Beef, Veal, Lamb, Fish, Organ Meats

Foods to Eat

Whole -grain brown rice

Oat Meal, Cream of Wheat, Malt-O-Meal

Raisin Bran, Kix, Wheaties, Corn Flakes, Cheerios

Multi-Grain, Nutri-Grain

Pinto, Kidney Beans, Black Eye Peas, Navy Beans, Lima Beans, Lentils, Most dried beans, Black, etc

Sweet Potatoes, Yams

Fresh, Frozen, Baked or Steamed Vegetables, Collard Greens, Mustard Greens, Cabbage, Spinach


Water, (ideally Kangen water), Distilled water

Rice Milk, Almond Milk, Honey, Stevia


Daniel Diet Recipe #1 – Curried Vegetable Stir Fry

1 – 16 oz bag of stir-fry vegetables; 3 cups of cabbage, thinly sliced; 1 chopped jalapeno pepper; 1 tbsp Olive oil; 1 tbsp Curry powder; 2 Tsp Light Soy sauce or Braggs; 1tsp black pepper.

Heat oil in frying pan at medium high heat; Stir in cabbage for 2 minutes; Add stir fry vegetables, jalapeno pepper; Mix and stir together for 2 minutes; Add curry powder and black pepper, stir; Add soy sauce or Braggs, stir for 3 minutes; Serve hot

Daniel Diet Recipe #2: Vegetable Soup

3/4 cup of olive oil; 2 onions (peeled & chopped); 2 carrots (peeled & chopped); 2 celery stalks; salt & pepper; 1 bunch parsley; 2 or 3 cabbage leaves; 1 bunch spinach; 1/4 cup tomato paste; 3/4 cup cooked white beans

1. Pour 1/3 of olive oil in deep pot, heat; add half each; onions, carrots, celery; and cook until soften; add 1/2 of remaining oil and repeat above; season w/ salt & pepper, add the last of the oil with parsley, cabbage. Cook;  2. Add the tomato paste; partially mash the beans; add to the pot. add bean liquid and water 3. Keep cooking until all vegetables are tender

Daniel Diet Recipe #3: Lettuce Wrap

2 ripe avocados; 3 tomatoes, diced; 1/2 jalapeno, diced; 2 tsp. yellow onion, diced; 3 cloves of fresh garlic, minced; 1/4 cup fresh cilantro, chopped; 2 tsp. lime juice; 6-8 large romaine lettuce leaves

Mash the avocados; Add remaining ingredients and stir; Spread 2 – 3 tablespoons of mixture onto leaves and wrap. Serve with black beans and sliced mangoes

Daniel Diet Recipe #4: Stuffed Peppers

1  green bell pepper; 1 yellow or orange bell pepper; 4 tbsp olive oil; 2 onions chopped; 2 garlic cloves, crushed; 1/2 cup blanched almonds, chopped; 1/2 cup brown rice or whole grain blended rice; chopped tomatoes (peeled and seeded); 1/2 ounce parsley, chopped; salt & pepper.

Pre-heat oven 375 F; cut in half the peppers. scoop out the seeds, brush the peppers with 1 tbsp of oil and bake on a baking sheet for 15 minutes. Place peppers in an oven-proofed dish and season with salt and pepper or any of the non0salt seasoning; Saute the onions in the remaining oil; add garlic and chopped almonds and saute for another minute; Remove the pan from  the heat and stir in rice, chopped tomato and parsley; Season well and spoon the mixture into pepper halves

Daniel Diet Recipe #5: Fruit Salad

1 fresh pear, apple, orange and tangerine; 2/3 cup of mixed berries; 1/4 tsp cinnamon; 2 tbsp honey; 2 tbsp lemon juice

Peel and core the pear and apple; cut them into cubes; Peel the orange, removing the pits and cut into wedges; Same for tangerines; Place fruit in a bowl; Sprinkle with cinnamon mix; Stir in honey; Serve cold.


Note: There are two references to fasting in the biblical book of Daniel from which the “Daniel Fast” is drawn. Daniel chapter 1 describes how Daniel and his three friends ate only vegetables and drank only water. (Daniel 1:12-15] At the end of a ten day trial period, Daniel and his three friends appeared healthier than their peers who ate the rich foods from the royal table. In Daniel chapter 10, Daniel fasts again, abstaining from “choice food,” meat, and wine. (Daniel 10:3). You too, can gain a healthier body and clearer mind by following this “fast” in moderation.

Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902

Creative catering, caterer and personal chef for north Los Angeles county